Thursday July 21, 2011

KIDS

Warm up:  Walk with sand bags on feet 3om relay then DL kb x5 =>
30m back= 10 burpees
Skill: jump rope
WOD 5min AMRAP
6 Front squat
4 KB dl
2 plank around the world
Game 

TEENS
Warm up:
KB DL X 10=> run 100m=> wall ball x 10
KB DL X 10=> run 100m => pull ups x 10
KB DL X 10=> run 100m=> pushups x 10
WOD: 1 min rounds each / 30 sec rest in between
                  max wall ball
                  max squats
                  max push ups
 Skill: Jump rope/ DU

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